**Thanksgiving WOD at 9am on Thanksgiving Day! Earn your pie! 😊 Bring a friend or family member to join in on this fun WOD!!
*We will continue to find our maxes this week for our upcoming strength program.
STRENGTH:
1 Rep Max Front Squat
10-5-3-1-1-1…
Build in weight to hit a 1 Rep Max or a heavy single for the day. These are not at all costs! Stop when form begins to go. Practice bailing the bar with less weight.
Superset with :
Power Cleans and Push Jerks – Sets of 3 (build to workout weight).
WOD:
5 Rounds:
3 Rounds of “Macho Man” (Rx + 155/105) (Rx 135/95) (Option 3: 115/75)
5 Toes to Bar (Rx + unbroken)
5 Pull-ups (Rx + Chest to Bar)
5 Chest to bar (Rx + Bar Muscle Ups)
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
POST WOD:
1 minute easy cardio
1 minute moderate cardio
1 minute hard cardio
1 minute handstand hold or plank
CrossFit Reserve 